So, you’ve been working out like a maniac, changing what you are eating, and really suffering through the changes you recently made to your lifestyle, but you aren’t seeing any results. What the heck is going on?
Well, it’s time to find out and fix whatever isn’t working. Here are some of the most likely reasons…Maybe some of them
I’m going to share a few reasons why things might not be working as you thought they would. With a little tweaking, you can get things back on track and get those results that you want to get.
Here’s a list of questions you need to ask yourself whenever results aren’t happening or you are stuck on a plateau or you just can’t seem to lose those last pounds.
1. Are you doing too much steady state cardio? Are you walking on the treadmill for 45 minutes every day? Are you running on the treadmill with no change in the incline or speed?
If you want your cardio to work for you, you need to start doing more interval training. Otherwise, your body just gets more and more efficient at burning fewer calories. It gets used to this steady state. If you must do cardio, change the speed and incline every 5 minutes. Maybe you’ll go up and up and up for the 1st 3/4 of the workout and then down and down and down. Maybe you’ll run 5, walk fast 5, etc.
High Intensity Interval Training is going to give you the best fat burning results. That means if you do some short burst work using dumbbells, a resistance ball, resistance bands, Valslides, or your own body weight, you’ll be burning calories during and after your workout. Even when you are at rest.
2. What weight are you using? Are they the same ones you started your home workout program with?
Ladies – Your Dumbbells or Weighs are Too Light. Challenge Your Muscles and burn more fat. Simple. You want to build more lean muscle. To do that, you need to challenge your muscles – even a bit – so up that weight a few pounds and you will start to see some changes.
*You won’t “bulk up” but you will develop those lean muscles you’ve always wanted.
3. How long have you been doing your current routine?
As your body gets used to do the same workout, even a few times for some people…your muscles learn to do the exercises with less work…and your body starts require less energy to do the workout. Result – no new changes to your body.
I try to do 1 workout for a week and then change it, but you can even change the exercises each time. There are many ways to vary even the same workout — change the order of exercises, reps, how much weight you use, how long you rest, and even where I workout.
4. Too concerned with the scale? Are you checking your weight every single day?
Try not to spend too much time looking at the numbers on the scale. There are many reasons weight fluctuates in women and men. The number of the scale doesn’t tell you how much of your weight is body fat. You can lose a ton of weight without working out and be “skinny fat” if you aren’t careful.
Try to check your weight only every few days. Also check your body measurements weekly to have a better picture of changes in your body.
In addition, your home workout routine should focus on decreasing body fat rather than just weight loss. As you drop body fat, you will look toned, leaner and fit into your clothes better.
4. How much are you eating? What are you eating?
There are usually 2 things that people are doing when they aren’t seeing results with their exercise routine. Either you are eating too much or you are not eating the right foods….or both.
You cannot chase away or do a ton of cardio to correct bad eating habits. If there’s one thing that will make a significant change to your weight, your body fat, and the overall look of your body, it’s eating right.
To find out how you are eating, write down everything you eat/drink for 5 days in a food journal.
How much of that food is pre-prepared food, pasta, sugar, empty calorie alcohol drinks, sugary drinks…? Getting rid of this sugar and white flour out of your diet, will make a major change to your body–if you are consistent about it.
Read this book for more information on how to have a “Cleaner” diet:
Eat Clean Diet.
5. Have you lost sight of your goals?
Spend some time writing down your goals and intentions for your body and health. Make sure to put a deadline for reaching your goals. Now, find someone else who you can buddy with — either online or a friend/neighbor/family member.
These are the 5 questions I ask myself to get back on track with my own home workout program. Make small changes and see some big results. Also, let me know if you need a support buddy. I’m happy to be a sounding post for any issues you might be having keeping your at home workout intense and effective.
Here are some programs to help you shake things up, keep focused and follow a lot of the same things I do to see results.
Turbulence Training with Craig Ballantyne – For Men and Women
I Want My Bikini Body from Valerie Waters – For Women
100 Rep Workout with Josh Carter – For Men
If you are looking for a customized at home workout and none of the above work for you, please don’t wait another day. Just email me and I’ll help you find a home workout program that fits your lifestyle, is the right price, and will keep you motivated.
I wanted to post more actual workouts here. Since I’m a pilates instructor and huge fan of pilates as a part of any good home workout program, I looked for a video that you can do right now! Get onto a mat, towel, your carpet and try this short abs routine.